Oatmeal serves up valuable nutrients as the first dish of the day

American journalist John Gunther once said, “All happiness depends on a leisurely breakfast.”

It’s hard to argue with Gunther. Longtime knowledge has supported breakfast as the most important meal of the day.

One of the reasons breakfast is so appealing is in its name. Most people go 7-10 hours without eating due to sleep. During this extended time without nutritional intake, the body breaks down triglycerides and increases glucagon release in the bloodstream for energy.

Breakfast allows for a kick-start – not only to your metabolism, but to your energy. A good

breakfast can make or break your daily nutritional profile and your motivation to keep healthy throughout the day.

In that vein, oatmeal has consistently been, for centuries, a staple of the Western world’s breakfast.

Mainstream health critics might argue that oatmeal, like many carbs, is detrimental to one’s health. But whole grain oatmeal, and whole grains in general, have been shown to be healthful in many aspects. Oatmeal has a high level of fiber, which promotes and assists regulation and a healthy digestive system.

In addition, much of oatmeal has a certain type of fiber, insoluble fiber, which has an extra benefit to the human body. By being insoluble (unable to dissolve), it promotes satiety and can help improve blood glucose, hypertension and obesity.

However, oatmeal can be taken to unhealthful levels. By utilizing refined grains and sugar-loaded toppings, your healthful, obesity-preventing breakfast can become a dieter’s nightmare –at least, if eaten too often.

For toppings, aim to use whole, unprocessed foods such as fruits, and sometimes even

veggies.

When using fruit, look for fruits that have a low glycemic index, as a lower glycemic index promotes satiety by digesting more slowly than foods with higher glycemic indexes.

A wonderful option is utilizing peanut butter on oatmeal. With its high level of unsaturated fat, along with protein and fiber, the topping is a nutritious and delicious option to begin the day.

Other healthful nut butters include pistachio, almond and macadamia.

One should avoid using high sugar alternatives such as processed dried fruit and whipped cream. These digest quickly, and may cause someone to feel hungry very early on in the day. Even oatmeal cookies, long lauded as the unpopular cousin of chocolate chip cookies, can be a wonderfully healthful sweet treat or midday snack.